Kayak

1. 8 STRETCHES FOR KAYAK

2.  Sit on floor.
 1 leg extended to front, opposite leg bent at knee
with foot flat on the ground.
 place opposite elbow on the outside of bent
knee.
 Support body weight with other arm.
 Look over back shoulder.

3.  Sit on floor
 1 leg extended to front, opposite leg bent at knee
 Lift bent leg towards chest
 Reach under bent knee with opposite hand
 Lower bent knee towards the floor
 Reach up & over towards foot with opposite arm

4.  Kneel in lunge position
 Place chest on thigh of front leg
 Reach behind and grasp ankle with same hand
 Pull ankle towards buttock
 Lift chest until body is in upright position

5.  Kneel in lunge position.
 Place chest on front thigh, and hug thigh.
 Sit back onto heel allowing toes of front foot to
come off ground.
 Increase stretch by moving front heel forward.

6.  Sit upright on floor.
 One leg straight, other leg bent.
 Place bent leg over straight leg.
 Pull bent leg towards chest with both hands.
 Maintain upright posture.

7.  Kneel in lunge position with an upright posture
 Contract abs and tilt pelvis backwards (under)
 Stretch hand of back leg overhead
 Side bend towards opposite side
 Keep hips facing forward

8.  Kneel with towel rolled up under ankles.
 Soles of feet facing roof.
 Sit back on heels.
 Lean backwards, supporting body weight with
hands.
 Push hips forward to increase the stretch.

9.  Stand or kneel.
 Grasp wrist behind back.
 Pull hand down and across back.
 Bend head to opposite shoulder.
 Ear towards shoulder.